5 Best Creatine For Women 2023: Top Brands Rated
Reviewed by Brittany Ferri, PhD
A team of qualified and experienced fact-checkers carefully reviews our content before it is published on our website. At MIDSS, we rely on the latest and most reliable sources, which are cited in the text and listed at the end of each article. We also do not accept plagiarised and misleading content from our authors and contributors. Read more about our fact check and editorial process.
We include products that we believe will be of use to our readers. If you make a purchase after clicking on one of the links on this page, we may receive a small commission. This is our advertising disclaimer.
 |
 |
 |
|
| Product | Transparent Labs Creatine HMB | Optimum Nutrition Micronized Creatine Capsules | Crazy Nutrition Ultimate CRN-5 Intensive Creatine Compound |
| Rating | ⭐⭐⭐⭐⭐ 5.0 stars |
⭐⭐⭐⭐ 4.0 stars |
⭐⭐⭐⭐ 4.0 stars |
| Pros |
|
|
|
| WHERE TO BUY |
Are you in need of an energy boost or better support for fitness performance? Perhaps you just want to build muscle and increase your strength. It can often be challenging to find the perfect answer to these needs. One solution may be creatine. To get started, use this review of the best creatine[1] for women.
Benefits Of Creatine
Creatine is a pretty popular topic these days for assistance with muscle growth[2]. This is pertinent, especially with aging, because sarcopenia (the loss of skeletal muscle) becomes a more significant risk with time. This can impact our health and recovery in the event of falls or fractures. Building up our muscle size can be a protective action in several facets of health.
Multiple proponents of health are always close to our consciousness, such as getting fit, being more physically active, and staying in shape. However, as we take a closer look, this can’t be done without creatine! It is vital to our muscles, ultimately serving as a driving force for our strength and endurance. Not only is creatine good for increasing lean muscle mass[3], but it is beneficial for injury prevention, as well as physical and neurological recovery after exercise-related damage.
Best Creatine For Women In 2023
- Transparent Labs Creatine HMB – Editor’s Choice
- Optimum Nutrition Micronized Creatine Capsules – Best Capsules
- Crazy Nutrition Ultimate CRN-5 Intensive Creatine Compound – Best Combination of Creatine Forms
- Onnit Creatine Monohydrate – Best Vegan
- Alani Nu Creatine – Best Overall
Each of these products features creatine monohydrate. This form of creatine[4] is considered to be the most effective creatine supplementation. In addition, it is an inexpensive form, is more bioavailable, and has been regarded as a stable and safe form of creatine[5].
Best Creatine For Women In 2023
Transparent Labs Creatine HMB
This tasty and convenient selection may be the perfect creatine supplement for you. It is costly, but the contents provide support and protection that you may not find in another product.
- Contains β-Hydroxy β-Methylbutyrate (HMB)
- Contains Vitamin D and Bioperine
- Variety of flavors
- Expensive
Transparent Labs’ Creatine[6] helps to build up your strength and endurance. With HMB[7] working in conjunction with creatine monohydrate, there are positive effects regarding the prevention of lean muscle loss and decreasing fat mass. As a result, muscle strength and aerobic performance may be improved. HMB has a great impact on post-workout recovery and has a role in protein metabolism, which makes it vital for muscles.
Vitamin D offers skeletal support[8] via its regulation of calcium-phosphorus homeostasis, which allows it to have a major role in bone metabolism. This helps muscle development and alleviates fatigue during physical activity. Bioperine, made of Black pepper extract, increases absorption, thus boosting the bioavailability of nutrients.
This supplement comes as a powder with various appetizing flavors. One scoop can be mixed into any beverage a half-hour after working out. Even when you haven’t worked out, one scoop can be taken in the morning to help with recovery. The flavor and easy mixing ensure that this product is easy to swallow, and you’ll be diligent without any issues. Some users felt energy surges and saw good results, while others didn’t experience much change, but using this product with consistent exercise may show a difference.
Optimum Nutrition Micronized Creatine Capsules
These capsules may be the product to check out if you’re not a fan of powders. However, the micronized formula may not have the same influence typically seen in its powder forms.
- Micronized formula for better Absorption
- Zero Calories
- Zero Carbohydrates
- Expensive
- Multiple Pills
Optimum Nutrition[9] offers micronized creatine capsules as an alternative for users who would rather not use powders. It has been claimed that this product does not contain calories or carbohydrates. This could be designed this way because the creators offer a tip that the consumption of carbs can help with creatine retention in the muscle. Therefore, added carbs may not have been necessary. This is important to note because carbs are the fuel[10] that feeds the muscles and brain, especially during intense activity.
The product is marketed for muscle building, as well as increased strength and improved performance. One downside may be that two capsules have to be taken with a meal, which may seem excessive to some users. Overall, the capsules are most effective if used diligently over time while engaging in regular exercise and a balanced diet. Many customers described the capsule size as easy to take, without fear of over or underdosing. Customers also attested to swift results without the bloating and gas, which makes it more desirable than the powders.
Crazy Nutrition Ultimate CRN-5 Intensive Creatine Compound
If you enjoy the taste of orange mango and are looking for better hydration, this unique creatine blend may be a great buy.
- Muscle Hydration
- Added Electrolytes
- Vegan and Non-GMO
- Poor Mixing
- Expensive
Crazy Nutrition’s Ultimate CRN-5[11] consists of five creatine types to optimize the impacts of the supplement, like protein synthesis and hydration. The hydration is driven in part by the added electrolytes, like magnesium and calcium, which boost endurance and prevent muscle cramps. Additionally, it contains creatine ethyl ester, which is faster at the cellular level than other creatine forms, which allows for swifter upgrades in energy and muscle strength.
Not only was this supplement designed to advance strength and endurance, but it was also intended to maintain focus. This clarity can make a wonderful combination of endurance and sustainability. The creatine blend also includes Tri-creatine malate to encourage good recovery without the bloating or gas that can be experienced. Creatine citrate pyruvate has been added to assist with weight loss.
This blend received many positive and encouraging reviews. One downfall would be the gritty texture of the powder, which made it difficult to mix into beverages. Even considering this, the taste was praised, as well as the fast action. Several users noted strength, bigger muscles, and enhanced energy without the jittery feeling of caffeine.
Onnit Creatine Monohydrate
Onnit’s powder is beneficial for anaerobic performance and supports any change that occurs in body composition. This inexpensive purchase can be the start of monthly gains in strength and energy.
- Inexpensive
- Vegan-friendly
- Dairy- and Soy-free
- Unflavored
Onnit’s Creatine monohydrate[12] is designed to enhance muscle gains and strength. There are many benefits of micronized creatine monohydrate, such as easier absorption and better solubility. This allows the powder to have a better mixture into the beverage, maximizing the amount of supplement that’s being taken in instead of settling at the bottom of the glass.
When using micronized creatine, it is crucial to beware of common side effects, like dizziness, bloating, and diarrhea. Some users have reported that the product hasn’t caused gastrointestinal disturbances. For some individuals, the flavorless powder may seem to be a drawback. However, many users said this enhanced the seamless addition of this powder to coffee, tea, or other liquids.
The post-workout rebound was improved in some real-life users. Not only was muscle size expanded, but some consumers noticed they were able to do stronger lifts and felt a difference after doing cardio exercises. In addition, many positive effects were felt within at least one week of use.
Alani Nu Creatine
A 100% pure creatine powder resulting in pure benefits such as muscle strength and growth without having to build bulk just might be the solution to all your questions!
- Gluten- and Sugar-free
- No Artificial coloring
- No Strong flavor
- Difficult Blending
Just one scoop of Alani Nu[13] is said to be pure creatine, designed to propel you toward better energy and endurance. Unfortunately, the scoops don’t blend smoothly, but they still get the job done. There is no strong or overpowering flavor, so it has been easy to use for consumers. Customers noticed muscle growth and that they were feeling better after only using the powder for a few weeks.
Those who used this powder after a previous injury became aware of faster healing and sufficient recovery. Some customers believed the product still was effective even if they used it on days when they didn’t do any workouts or physical activity. The product allows for consistency, and its effects are amplified when it’s used with regular lifestyle and dietary habits. Users quickly got pumped and noticed a surplus in their overall wellness as they began to feel good and experience bursts of energy. There were no reported disadvantageous effects.
What Is Creatine?
Creatine is an amino acid naturally found in the body with 95% of it being stored in the muscles. It provides more energy for high-intensity exercises and is often used for sports performance supplements. It is also stored within the brain and has been used for recovery in brain disorders.
Health Benefits Of Creatine For Women
Creatine supplements for women[14] provide many health benefits, like improving muscle mass and strength before, during, and after menopause. There is also hormonal balance during menstruation and pregnancy, as well as some protection against mental exhaustion and depression.
Potential Side Effects
Aside from bloating and gas, weight gain[15] is another side effect of creatine use, and it’s usually gained as lean body mass, not body fat. In addition, creatine may not be safe in the presence of kidney malfunction because it can cause creatinine spikes in your blood.
How To Take Creatine Supplements?
Creatine is safe to take daily, and it’s best to take it as directed. In many cases, instructions suggest taking it on days when you engage in physical activity.
How Much Creatine Should A Female Take?
Most products have a serving size of one scoop, which is equivalent to five grams. High doses are considered 30 grams or more.
How to Choose A Creatine Supplement?
Creatine Monohydrate
Creatine monohydrate is a significant component of the best creatine supplements[16], as this form contains more creatine compared to other forms, such as creatine hydrochloride or creatine magnesium. Additionally, most creatine monohydrate is ingested, taken into the blood, and then into muscle. Creatine concentrations are raised, which enables the muscles to generate more energy as you exercise.
Dosage
Carefully monitor the recommended serving size and the dosage you take. As mentioned, most products are sold at five grams. If purchasing capsules, make sure this doesn’t exceed two capsules of 2.5 grams per serving, for example.
Ingredients
Check to see if some supplements include allergens, like gluten or soy. Ingredients and third-party testing should be shared transparently.
Final Thoughts
When deciding on which of these supplements to select, you may consider the ingredients, the form, the cost, and the intended effect. Crazy Nutrition’s Ultimate CRN-5 and Onnit’s Creatine monohydrate seem especially promising based on the ingredients and customer reviews. You can rest assured that you’re paying for clean, quality protection designed to boost muscle growth and strength, as well as expand your power and capabilities.
Frequently Asked Questions (FAQs)
Natural sources of creatine include seafood, milk, and meat products. An important factor to note is that most amounts of creatine obtained via dietary means are significantly lower than the amounts found in supplements. Be mindful of your balanced diet when supplementing to avoid overloading, and consult a professional if you experience disturbances.
As previously mentioned, creatine is obtained naturally from dietary components like milk and red meat. However, vegetarians and vegans can obtain creatine by way of supplementation. Supplements are designed synthetically, containing sarcosine and cyanamide. Due to the absence of animal products in these compounds, most creatine supplements are suitable for vegetarians and vegans. Be mindful that there can be additions to these products, which can ultimately cause them to be unsuitable for vegans.
Either can be effective, and it is often based on preference, but creatine powder may be a better choice based on dosing. Most powders contain five grams of creatine, while capsules may only contain 0.7 to 2.5 grams. Additionally, powders can be better added to simple carbs like smoothies or a cup of juice.
When beginning, it is recommended to start with 20 to 25 grams for a week as you load up on creatine. After seven days, you can adjust the amount and take three to five grams daily for the maintenance of creatine. The maintenance doses are what is typically directed on a package, like one scoop (five grams), for example.
+ 16 sources
MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.
- Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L. and Lopez, H.L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, [online] 14(1). doi:10.1186/s12970-017-0173-z.
- Wu, S.-H., Chen, K.-L., Hsu, C., Chen, H.-C., Chen, J.-Y., Yu, S.-Y. and Shiu, Y.-J. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, [online] 14(6), p.1255. doi:10.3390/nu14061255.
- Hall, M., Manetta, E. and Tupper, K. (2021). Creatine Supplementation: An Update. Current Sports Medicine Reports, [online] 20(7), pp.338–344. doi:10.1249/jsr.0000000000000863.
- Kreider, R.B., Jäger, R. and Purpura, M. (2022). Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients, [online] 14(5), p.1035. doi:10.3390/nu14051035.
- Jäger, R., Purpura, M., Shao, A., Inoue, T. and Kreider, R.B. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids, [online] 40(5), pp.1369–1383. doi:10.1007/s00726-011-0874-6.
- Transparent Labs. (2022). Creatine HMB – Improve Strength & Increase Lean Muscle Mass | Transparent Labs. [online] Available at: https://www.transparentlabs.com/products/strengthseries-creapure-hmb-creatine-supplement?variant=39601212719197 [Accessed 5 Jan. 2023].
- Kaczka, P., Michalczyk, M.M., Jastrząb, R., Gawelczyk, M. and Kubicka, K. (2019). Mechanism of Action and the Effect of Beta-Hydroxy-Beta-Methylbutyrate (HMB) Supplementation on Different Types of Physical Performance – A Systematic Review. Journal of Human Kinetics, [online] 68(1), pp.211–222. doi:10.2478/hukin-2019-0070.
- Sassi, F., Tamone, C. and D’Amelio, P. (2018). Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients, [online] 10(11), p.1656. doi:10.3390/nu10111656.
- Optimumnutrition.com. (2022). MICRONIZED CREATINE CAPSULES. [online] Available at: https://www.optimumnutrition.com/en-us/Products/Advanced-Fitness/Muscle-Building/MICRONIZED-CREATINE-CAPSULES/p/p_01591?cjevent=d19906fd886a11ed82f3b0fe0a82b821&utm_source=cj&utm_medium=affiliate&utm_campaign=4938167&utm_content=Wildfire+Systems&cjdata=MXxOfDB8WXww [Accessed 5 Jan. 2023].
- Mayo Clinic. (2021). Nutrition rules that will fuel your workout. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073 [Accessed 5 Jan. 2023].
- Crazy Nutrition. (2022). Ultimate CRN-5. [online] Available at: https://crazynutrition.com/pages/ultimate-crn-5 [Accessed 5 Jan. 2023].
- Onnit.com. (2022). Creatine. [online] Available at: https://www.onnit.com/creatine/#what-is-creatine [Accessed 5 Jan. 2023].
- p-themes (2022). Creatine. [online] Alani Nu. Available at: https://www.alaninu.com/products/creatine [Accessed 5 Jan. 2023].
- Smith-Ryan, A.E., Cabre, H.E., Eckerson, J.M. and Candow, D.G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, [online] 13(3), p.877. doi:10.3390/nu13030877.
- Mayo Clinic. (2021). Creatine. [online] Available at: https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591 [Accessed 5 Jan. 2023].
- Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Kreider, R.B., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S. and Ziegenfuss, T.N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, [online] 18(1). doi:10.1186/s12970-021-00412-w.
ABOUT THE AUTHOR
ABOUT MEDICAL REVIEWER
Latest posts
